T-Nation | Over 35 Lifter

Another Run At It

Sat, 25 May 2013 04:35:00 GMT

Old Thread here: http://tnation.T-Nation.com/...rls_gone_wilder

Dave's Over 45-Training Log

Sat, 25 May 2013 02:02:00 GMT

Hi All, I never thought I would get old but it snuck up on me-45 next Saturday. I've been using T-Nation for training advice and ideas for several years but haven't really gotten involved in the forums.

Over the past couple of months I have been reading some of the logs in this forum including Sen, Led, Bulldog, Cav and others and it seems like a very easy going, funny and suportive forum. Since I recently switched from IBB training to 5x3x1 now seems like a good time to post my training log in here.

Some More info on me.

I'm 5'9" and weigh 205 lbs. been training since I was 17 but have never competed. Have put together my own basement gym (commercial gyms aren't for my schedule or more importantly my patience).

Decent upper body strength and not so great lower body strength especially since hernia surgery just short of 5 years ago.

One week into first 5x3x1 4-days per week cycle based on the following 1-rep maxes; 225 shoulder press, 405 deadlift, 405 squat and 375 bench. Also doing some higher rep bodybuilding type assistance work on each lifting day. I will also be doing (at least trying to do) some cardio on at least one of the off days each week.

I will start posting actual log when I start week 2 tomorrow.

Lifting in a Rams Head

Sat, 25 May 2013 02:01:00 GMT

Link to last log

http://tnation.T-Nation.com/...up_vanilla_face

5th log on TN and the goal by the end of this log will be a bit lofty but whatever...

4, 5, 6

400 Bench
500 Squat
600 Dead

Lets get to fucking work!

New Hampshire Lifter

Sat, 25 May 2013 00:47:00 GMT

2/9

power cleans 135x3,155x3,175x3
deadlifts 225x3,275x3,315x3,365x3x3
squats 275x5x10

I did this after snowblowing and shoveling. A totally forced march.

Coming Back From the Dead

Fri, 24 May 2013 23:45:00 GMT

AAAUUURRRRRGGGGHHHHHHHH.

Pant, pant, pant. There, that's better.

I hate moving. I really, really do. I finally made it back to T-Nation and it seems a different world. Who are these new people? What's everyone up to? Will take forever to catch up.

Moving is always stressful - closing accounts, opening accounts, hours of driving, cleaning the apartment, packing, unpacking. But Murphy's Law busted a gasket making this move a real whopper:

> The movers got in a big argument with me, after the sales clerk swore they wouldn't - do NOT hire Americas Moving Company
> The bank lost my change of address and sent everything to the old place
> ATT screwed up my phone line, which means 3 weeks without internet. THREE. WEEKS.
> The IRS updated its computer system which promptly blew a fuse and accused me of owing money I didn't owe
> Do you have any idea how many hours I spent on a friend's phone trying to convince ATT they screwed up my phone line? Any idea how many visits from the serviceman?
> When I pulled the contact paper from the cabinets, the weird paint had glued it down and it ripped to shreds - even though I followed their suggestion to put it down in the first place, I know they'll charge me for repairs
> One of the profs at the school told me I had just rented an apartment in a high crime district
> The new power company didn't get in touch with me about the down payment
> Golden Corral forgot to turn on the ice cream machine, so all the ice cream was thin liquid and I got no desert
> Did I mention ATT messed up my phone line?

Deadkong's Latest Journal

Fri, 24 May 2013 22:16:00 GMT

I hope to post more regularly here, well. I am about to keep a journal.

My program, to start in the next few days (I want some recovery after my last routine), I propose as such:

Day 1
supersets
squats - situps 5 sets of 3, 2 minutes rest between pairings.

supersets
DB chest press - BB bent over row 5 sets of 3, 1 minute between pairings.

Day 2
supersets
Dips - upright rows 5 sets of 3, 1 minute between pairings

supersets
Bb lying triceps extensions - DB hammer curls 3 sets of 8, 1.5 minutes between sets

Day 3
Deadlifts 4 sets of 4-6, 3 minutes between sets

supersets
chinups - Bb shoulder press 5 sets 3, 1 minute between sets.

Days off in between workout days. This is sort of a bastardized improvisation of a Chad Waterbury program I largely tried intact. I expect this to go for 3 weeks, maybe a 4th just to hit up some intensity, I did Wendler for a while and want to shake things up.

The idea of the situps paired with squats is push/pull, the torso gets the full going, or so my theory.

The deads I left to themselves as I have heard not to rush them, I want to go heavier than of late and I am thinking that is how to do it.

Back at it, Sort of

Fri, 24 May 2013 20:45:00 GMT

Hello all, those of you who aren't new may remember me as I posted quite frequently until late last year when my lumbar area started acting up again.

I had to drop leg work and that sort of killed any desire I had to log. I still managed to do upper body stuff and I'm significantly stronger as a result. I'm finally back to squating so I thought I'd start logging again. I'm waiting until I'm reaclaimated to squats before I'll start deads again but it won't be too much longer before I'm back doing those.

I'm doing a half assed body part split for a bit until I get back on teh 5/3/1 wagon.

Monday: Shoulders

Seated DB Press

8x50
8x55
8x60
8x65
8x65

Incline bench: bar to chest

8x135
8x155
8x165

Face Pulls

12x72.5
12x80
12x87.5
12x95

HS Iso Shoulder press

8 x70/side
8 x80/side
8 x90/side
5 x100/side

Was gassed at the end of these. I have a workout partner who can lift with me during the day so I'm helping ehr learn some stuff which also helped with the tiring quickly.

Hardcore Essentials

Fri, 24 May 2013 19:40:00 GMT

Beginning a new year with a return to the conjugate/Westside type lifting program. My goals for this year are to be on top of the Masters Raw 220 lbs weight class listings in America in powerlifting and to make the top 10 Raw 220 lbs list for all lifters in America in powerlifting and the rankings on Powerlifting Watch.
My current stats are: 218 lbs bodyweight at 5ft 8in tall. I have recently maxed with a 615 squat and a 285 lbs bench. My bench number is very low due to my recovering from a right biceps tear about a year and 8 months ago but I am making great strides in getting my bench back to
385 lbs and beyond.

I intend to keep my deadlift equal or greater than my squat. My last best deadlift was 550 lbs this past July at the UPF Challenge in Orlando, Florida.
I expect and will demand of myself great increases on a steady pace and hopefully will compete in the next 5 months in my next powerlifting contest.

First night of this wave of training began last night(New Year's Eve):

T-Handle Swings:
100 lbs x 50 reps(Non-stop)

ME-(Anderson) Dead-stop Squats starting from pin 1 inch above parallel:
135 lbs x 10
225 x 3
315 x 3
405 x 1
495 x 1
585 x 1

ME-Good Mornings(Close Stance):
135 x 10
225 x 3
315 x 3
365 x 3

DE-Deadlifts (from pins right below knee)-1 min btwn sets:
135 x 3
225 x 3
315 x 3
365 x 8sets x 3reps

Hanging Leg Raises:
4 x 10

Max Effort work went well and I think I may have room to add 5 to 10 pounds on these lifts next week. Dynamic Effort deadlifts were fast and explosive. Overall, good lifting but I will be looking for improvements the next two weeks of this wave. Happy New Year!

Old and New

Fri, 24 May 2013 19:39:00 GMT

I'm 37. Been on here for a few weeks. A great friend (old college roommate and workout partner) who is a pro- highland games thrower turned me onto this site to check out the "12 weeks to ridiculous wheels" article. I am now in week 4. I log in a mini- composition notebook everyday and thought putting it on here may help with motivation as well as help from like- minded people.

I am 5'9 210 right now. working on a 4 day split (mon/tue/thur/fri) with ab/calf work on Wed. and sometimes sat or sun. I train in the mornings at 5:45.

Today;

Squat 330 x 4, x4, x4, x4, x4, x4, x4,x4, x4, x4

Leg Press 250 x 25, x25, x25, x25

Leg extension 60 x 30, x30, x30

Leg Curl 60 x15, x15, x15

Dumbell Stiff Leg 50's x 15, x15, x15

High volume weeks are killer!

Need Opinion on 531 Workout

Fri, 24 May 2013 19:21:00 GMT

Here is my 531 workout;
swwbp = swiss bar bp
chsrow = chest supported row
hscgprs = close grip hammer press
curl = straight bar curl

sat Week 1 Week 2 Week 3 Week 4 swmbp 5x10
swwbp Warmup Warmup Warmup Warmup
5x155 3x165 5x175 5x95 swminbp 5x10
5x175 3x190 3x200 5x115
>5x200 >3x210 >1x225 5x140
sun toprow 5x10
chsrow Warmup Warmup Warmup Warmup
5x100 3x110 5x115 5x60 swmcrl 5x10
5x115 3x125 3x135 5x80
>5x135 >3x140 >1x150 5x95
tues hscgprs 5x10
hscgprs Warmup Warmup Warmup Warmup
5x125 3x135 5x145 5x75 legpress 5x10
5x145 3x155 3x165 5x95
>5x165 >3x175 >1x180 5x115
wed curls 5x10
curl Warmup Warmup Warmup Warmup
5x90 3x95 5x105 5x55 precrl 5x10
5x105 3x110 3x115 5x70
>5x115 >3x125 >1x130 5x85

Raw Power

Fri, 24 May 2013 17:16:00 GMT

The old thread's dead. Time for a new one.

First log:

http://tnation.T-Nation.com/...trainingski_log

Last Log:

http://tnation.T-Nation.com/...or/ecogenx_wins

Last page of last log:

http://tnation.T-Nation.com/...9&pageNo=45

Fear Fighter

Fri, 24 May 2013 17:01:00 GMT

It's been one year since my first log. Now time for a new one. I'm proud to say I hit all my goals during the past year. Its been a learning experience, and I have made a bunch of errors along the way.

My goals for the next 12 months are to bench 440 raw, and to deadlift 650.

James Stumbles Through Powerlifting

Fri, 24 May 2013 17:01:00 GMT

OK, so I'm back to posting again. Last month I competed for the first time (USPA) and I've been training using the EFS Basic Training Manual and Wendler's Max Effort e-book since then. The first month was more about getting my feet wet and figuring things out and as I learn I add more or take away more.

I train three days a week using the main template but I try train six. Three of those days might be spent in the gym or they might be dragging the sled. In any case I use the extra days to do extra work on my weak areas which are triceps and hams.

Let the fun begin and any feedback is welcome as I stumble through this.

Iron Serenity

Fri, 24 May 2013 16:58:00 GMT

New Year,
New log.

Due to significant life changes, it's gonna be hard to find a routine. Gotta crush as much into as little time as possible... Well, time between sets has gotten a little long...

Here's today's

Morning lift
hspl flat bench
10x230
9x230
6x230

hspl pulldown
3x10x270

hspl MP
2x10x230
6x230

hspl row
3x10x270

hspl incline bench
10x230
5x230
6x230

less then hour on the floor... about 4 minutes per set total time... Heart/Lungs and delts burn!

Old Navy's Quest to be Bigger, Badder & Better

Fri, 24 May 2013 16:10:00 GMT

Old Navy's Quest to be Bigger, Badder & Better in 2010

Most of you know a little about me if you have read any of my articles or followed my previous seven journals posted here and on other bodybuilding and fitness web sites these past five years. My last journal, "Getting My Kicks on 'Route 66,'" covered my training and competitions this year, as a 66 year-old natural master professional bodybuilder. I ended that journal after my final contest of the year, the 2009 NPA Nationals and Masters Universe in Burlington, NC on July 18, where I placed First in the Open Men's Lightweight Class in the NPA Nationals and First in the Men's Masters 60+ Class in the NPA Masters Universe. I was awarded a Natural Physique Association (NPA) Pro Card at this event. I also hold Natural Pro Cards in the National Gym Association (NGA), the World Natural Sports Organization (WNSO-FAME) and in the International Drug Free Athletics (IDFA-Canada). I have competed in five Natural Pro Shows, placing 3rd in two, 2nd in two and 1st in one.

My goal this year was to add size and compete 10 pounds heavier than I did in 2008. I hit the stage on July 18 at 148.2, a little more than 10 pounds up from last year. Goal achieved.

Today, I start "Old Navy's Quest to be Bigger, Badder & Better in 2010." My goal is to hit the Pro Stage next year at 160 pounds of lean, hard muscle and stand up proudly as a 67 year-old professional athlete entered in my 30th competition.

I have lined up some good help.

Brian Andrews, President of All American EFX, has named me to "Team EFX" as a AAEFX Sponsored Athlete. I am going to be his first "Senior Natural Freak!" Very Cool!

I am using the "Flex Wheeler Signature Series" as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO

I am also training with the AAEFX "Step-Load Progression" Principle and will report my progress over the next three cycles of the 18-weeks plan.

I will Train Hard and Train Natural in my Quest to be Bigger, Badder & Better in 2010 or my name isn't Old Navy!

Please visit my web site: www.BodyBuildingSenior.com. Thank you.

Old Navy

Strongest Guy on My Block III

Fri, 24 May 2013 14:44:00 GMT

Okay here we go with #3.

5....3....1...Epic! (the log)

Fri, 24 May 2013 13:37:00 GMT

"Between the time when the oceans drank Atlantis, and the rise of the sons of Aryas, there was an age undreamed of. And onto this, Conan, destined to wear the jeweled crown of Aquilonia upon a troubled brow. It is I, his chronicler, who alone can tell thee of his saga. Let me tell you of the days of high adventure!"

So...still lifting. I finished Sheiko 29 and 37 pre-holiday...then got the flu in a bad way. I lost some strength, especially in my back, and managed to gain 10lbs of chub. I am currently in my 2nd 531 cycle after a GPP 2 weeks in January. I have a new job as National Director of Recruitment for a small but growing insurance group. This position is more stressful, and much more responsibility, but considerably more money than my previous position. Great Thor's hammer! When I started lifting it was because I was unemployed and adrift career wise, and frankly had nothing better to do. Now I am getting leadership advice from one of the true leaders of our industry, and being groomed for great things. What a long strange trip it's been!

I try to keep a log so I can see my progress, if someone reads it, that's nice too.

I tried 531 a while ago but didn't like to low volume. What I missed was that the assistance work (big but Boring)solve my masochistic need to be in the gym for hours at a clip.

I've found that lifting 3x week is what my joints and schedule can handle so I modified 531 slightly to make it work on a weekly cycle. I combined squat and OHP to a Sunday W.O. This has worked well so far.

current maxes, Squat 335, DL 335, Bench 215, OHP 95

So today,
Squats
3 x 210
3 x 240
3 x 270 a little knee pain here, which, from experience is me being quad dominate. I could not find my groove today, but didn't miss a rep
10 x5 @ 155 this is damned brutal
abs

OHP
3 X 65
3 X 75
3 X 85 this is new territory for me. I have had crappy shoulders since high school so I am super careful pressing. Someone finally taught me to do these right, so I am progressing quickly here. My current max is cautious 95, but I think 135 will happen by June.
10 x 5 at 65

...gassed

New Year, New Log - Pursuing My Goals

Fri, 24 May 2013 07:20:00 GMT

Pursuing the goals I set for this year,
( http://tnation.T-Nation.com/...013_fleshed_out )
starting with the loaded carries workout in the last week of my 3 week load cycle.
Next week: deload.

This thread continues where the old one ended (http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/unorthodox_methods)

2013-01-01 Tue.: Loaded Carries

mobility
Foot gymnastics - 1 x
Kneading the tennis ball 100 times left/ right
(used an old ball, the new one is brutal hard)

Glute ABC: 2 x
GTG: Goblet Squats (BW): 2/2/2/2/2

Carries indoor:
Suitcase 18 kg: 10 times up and down the corridor
Waiter 18 kg: 6 times
Farmer 36 kg: 4 times
Fussschaukel: 15/15/15
Knee-Ups: 10/10/10
Crawls - legs dragging: 4 times
5 Pullups
Foam Rolling

14 min run
90 min walk

Bitten by the Lifting Bug

Thu, 23 May 2013 22:07:00 GMT

Greetings, Everyone!
A few days ago, my kettlebell trainer gave me my first taste of traditional lifting in the gym. I already knew that I wanted to take my strength training to the next level by incorporating lifting into my current routine (i.e. lifting bells 2x/wk and doing weekly boot camp for more conditioning), but WOW...after Saturday, I'm really excited about it to say the least!

He kept it very light as it was only meant to be a quick intro. to some things before regular kbell class, but I really enjoyed it and am eager for more! He told me after the fact that I had bench pressed 75 x 5 (obviously, I knew how many reps, but I had no idea how much weight...he kept adding until I was challenged). I think I squeezed out 3 more reps before stopping; had never done those before, so I was happy with that.

Hopefully, I'll be able to get into the gym regularly within the next couple of weeks (need to iron out the schedule), but in the mean time, I'll continue to lift KBs and do boot camp. Trainer has been encouraging me to sign up and share that here, so for anyone who might also lift KBs, I'll be looking forward to sharing notes.

I've been doing it for a little over 2 years solid, and to say that I'm hooked is an understatement. Really quite happy with the progress I've made and how it's changed me for the better. I lost fat, built muscle, and got stronger - and in combination with improving my nutrition plan, it's been a great journey thus far towards creating a better "me." Btw, for you regulars here, you know my trainer: Rick Fischer. I'm super blessed to have him not only as my coach but as my friend!!!

Basics: When I first started with KBs, I was probably ~145lbs. and had wasted 3 yrs. after the birth of my second child saying that "I need to get back into shape." For several months now, my weight had been pretty steady at 123lbs (I'm 5'3" tall, age 43), and in the past couple of weeks, I've been hovering ~120-ish. Short-term KB goals include staying on the heavier end of my range for sessions (i.e. use 40 and 45lb bells more than the 35) and messing around w/adding weight to my pistols, which I've been having fun working on.

Longer-range goals include HKC (Hardstyle Kettlebell Certification) and eventually RKC (Russian Kettlebell Challlenge Certification). This is more for personal development than anything else as I'm not a trainer. Looking to tweak things with the addition of lifting outside of KBs to build stronger shoulders, stronger back, stronger...everything. :)

Not sure how consistent I'll be with keeping up a log, but I look forward to reading more of yours and learning lots.

oh - kinda hard to quickly find a "regular" pic of me, since I'm the shutterbug in the family and am rarely IN the photo, so the one I posted is from my first-born daughter's "Dress like a Rock Star" 7th bday party last October. We have lots of fun w/her parties each year, since she was born just a few days before Halloween.

Jean

Twiceborn

Thu, 23 May 2013 21:49:00 GMT

Hey guys sorry for the being absent for so long but I have been living in some interesting times.

Long story short my Godfather( more like a second dad to me) passed away in early February and my Heart has being acting up again and had to get it all sorted out. (3 months worth)

So I am back and ready to start posting again. I have developed a new training system which I will be implementing in a week or two.

Bodyweight a somewhat soft 228.

A list of my Congenital defects:

Polysplenia/Heterotaxy Syndrome

http://en.wikipedia.org/...iki/Polysplenia A good explanation of what I have and yes all the associated symptoms I have as well.

Broken back 2 times with 4 herniated discs (T1-T2, L4-L5) C5-C6 are bulged in my neck causing 20% paralyis of right arm.

2 heart attacks

Pacemaker ( which when installed they sliced up 2 of my rotators on my right shoulder )

Major Muscle tears include both calf muscles and left hamstring twice.

It's true homies, eagles don't roam in flocks

Thu, 23 May 2013 10:53:00 GMT

injured guy benching

lots of rotations, pull aparts, face pulls, band pressdowns

close grip floor press bar x 20, 95 x 10, 135 x 10, 185 x 10, 225/275/315 x 5, 225 x 20

close grip bench with sling shot 280 x 6, 320 x 6, 370 x 4, shut it down could feel a tug on the shoulder

csr 5 x 10
rolling tris 5 x 10

pull aparts 4 x 12-15
hammer curls 4 x 6-10

better than nothing

Cheatin' The Reaper One Day At A Time

Thu, 23 May 2013 04:04:00 GMT

After many years of lurking, wayward drive-by comments, and multiple injuries it's time to leave the kids table for the big table with the big boys and girls.

I'm 48 and have managed to beat my body up pretty well through the years. I've played football and rugby, wrestled and been of of Uncle Sam's finest. I have old hips and beat up shoulders. Anymore, I'm an old guy with good hands.

I lifted/trained religiously until one day I found out that beer tasted better than gatorade.
That lasted through 1/17/89, some 10 years. Been a friend of Bill's since then. I went through a minor bout of depression when my basement gym was lost in a catastrophic flood. My income has been cut in half through the last 3 years. Well, enough sniveling. I'm still on the right side of the grass.

I've trained with and bastardized many programs through the years. I now train at a gym that allows chalk, has round plates, squat rack, power rack, deadlift platform and has some strong people. I've done Wendler's 5/3/1 and Starr's 5x5. My current workout is a push/pull/legs that's geared toward strength. I'm coming off a deload week and figured this is a good place to start. I may have OCD, ADD and/or ADHD.

I'm coming off 6 months of front squatting and am getting back to back squatting. I estimated squat numbers. My front squat numbers were higher but I want to ease back into it.

Legs
Back Squats
1x8 195#
1x8 215#
1x5 230#
1x5 245#
1x15 165#
These felt light and easy.

Good Morning (Good Morning my ass)
4x6 235#

Short BB curls
3x10 90#

Short, sweet, fun night.

I'm Back....Sorta!!!!

Thu, 23 May 2013 03:11:00 GMT

I haven't been around in a coon's age so I'm sure I've been relegated to an afterthought. No biggie. My own fault. Anyways...I just set a new pr for me with a 315 bench at 198#. Now for a serious question. My next goal, set by one of my partners at the gym is 345 at 198#. The timeframe is 6 mos.

Any imput is welcome. I use 5/3/1 for my primary lift. It's the assistance that gives me the headache. It's off the chest which is where I need the most work. Any suggestions?

Bulldog and his pups Part3

Wed, 22 May 2013 22:32:00 GMT

http://tnation.T-Nation.com/.../abused_bulldog
http://tnation.T-Nation.com/...ulldog_training
http://tnation.T-Nation.com/...bullpup_part_ii

WOW!!!! Another filled up.

I guess the thing to do would to be to reintroduce myself for any first timers who are clicking on this new log/blog.

I'm 40 years old. Father of two boys 12,13 whom I rant with regularity . I'm married to a wonderful wife who keeps me in line. I work full time and I'm very active in are area Youth Football program.

I compete drug free ( not that it matters)and unequipped in the USAPL and NASA.I have been back at training for a little over 3 1/2 years after a very long layoff due to life issues,health problems and a damn shoulder injury. Ive been lifting on and off going on 20 years plus In that time Ive competed in BB, Low level Strongman and now power lifting .

Goals:
1 At this point just to get stronger end of story.
2. Maybe get a little Jacked
3. Not kill myself in the process

I have to warn anyone new that your not going to find anything ground breaking in my training log. Other then a no Bull shit approach.Every once in awhile ( alright, quite often) I'll rant to vent over things that kinda bugs the hell out of me.Be it in regards to lifting or other life issues But recently Ive actually tried to improve the content a bit..

Treasure, Not Junk

Wed, 22 May 2013 12:55:00 GMT

Hope you're feeling better Up!

Your thread locked, feel free to use this as your new log when you feel better! And I'm sure you know what your avatar should be, wink wink... ;-)

Intro - Hello Over 35's

Wed, 22 May 2013 12:51:00 GMT

Started working out in September, after roughly 15 years or so of not doing much other than beer league softball. Prior to that, played every sport my high school offered, was in the Marines and played competitive level volleyball (indoor and beach).

Started with a 5x5 program, and made some good gains:

Weight: 195 to 192
Bench: 205 to 285
Squat: 225 to 305
DL: 275 to 330

BW didn't change hardly at all, but have lost a lot of fat - HELLO 4-PACK! Have dabbled in crossfit since January, but I can only go twice a week at most for now. Currently doing simple strength on blackironbeast; in 2nd week of my first cycle with it.

Goals - had originally wanted to hit 400 on squat and DL by the time I turn 42, and 300 on bench (only 4 weeks left). Bench is the only one I have a shot at. I don't care about my weight, but do care about bodyfat. I need to get much, much stronger in my legs - basically everything except bench is weak. I have a long-term goal of making the Crossfit games for the 45 y.o. Masters division - so I have 3 years. My Olympic lifts and mobility sucks, so I need to greatly improve in those areas as well.

Lance

Question about Barbell Overhead Press

Wed, 22 May 2013 00:47:00 GMT

Hi Guys,

My Name is Werner i am from Austria.
I am 41 years old, i began with sport in April 2010 weighing 106kg (~233lbs), i am doing much jogging and a lot of cardio workouts, even hiit, kickboxing and so on, now i am weighing 81kg (~178lbs).

I found my love to lifting in beginning 2012, i am in the first week phase 1 of MGS2.0 from Jason Ferruggia.

My question: i am training in my basement and the ceiling is too low for standing military press, i know that standing is much better because it involves the core but it is impossible for me, so i have to do them seated, but what would you big guys say? Is it better to lean back on the bench (90 degree) or do it without leaning back?

thanks and big greetings from austria
werner

Bouncing Off Rock Bottom

Tue, 21 May 2013 23:01:00 GMT

I took a few pictures of myself last week to see just how fat I've gotten. I finally admitted to myself that I suck in my gut every time I look in the mirror. The pictures were eye opening to say the least.

I currently weigh 265lbs at 5'10". I could make some excuses as to how and why I've hit that point, but they don't matter. What matters is that I WILL weigh 227lbs or less on my 40th birthday, September 28th.

Week 1 Monday

Bench 225x5 255x5 275x5 300x6

Incline Dumbbell Bench 45x20 45x15

Incline Tate Press 50x8 50x8

Rope Pushdowns 10x8 10x8

Crunches x as many as my fattedness could stand

1.5 Reps Technique

Tue, 21 May 2013 18:33:00 GMT

I've seen youtube videos of these for a few exercises, and I am trying to find the "bigger picture." Is the .5 rep done on the concentric or eccentric movement, or does it vary dependng on the exercise? Thanks fo your help!

Gain Muscle and Lose Stomach Fat

Mon, 20 May 2013 21:12:00 GMT

I'm 49yrs old about this time last year I was at 165lbs I started going to the gym when I started I could bench about a 150lbs, now I'm up to 205lbs 4 times. I was drinking protein shakes before and after workouts, and taking Megamen vitamins. I'm at 221lbs now and I've put on muscle, but I have a gut that I seriously need to get rid of. What is the best way to get rid of the gut and put on about 10 to 15 more pounds of muscle? I'm not a big eater, mostly chicken, fish, tuna and turkey. What's a good workout to accomplish my goals?

I want bigger arms and chest, should I focus on the bench press more or are dumbells better. I don't know a lot about routines and whatnots so I need some advice from you seasoned veterans. I'm generally in the gym 4 times a week. How much Cardio should I be doing? Ok you know my goals so if you be so kind as to give me a daily routine to get there I would appreciate that very much.

Anyone Know a Good Personal Injury Attorney :(

Sat, 18 May 2013 15:48:00 GMT

I am in S. Florida if it matters.

In early March I was doing a routine lift at a jobsite and somehow torn my distal biceps tendon. I knew I was fu**'ed so got to urgent care right away.

I insisted on getting an MRI right away but they said I had to wait a week. Came back a week later and rinse and repeat.

Finally about week #5 they approved the MRI which showed major trauma to the arm and several hematomas. Still they didn't approve going to a surgeon until Week #11.

I saw my surgeon yesterday and got the bad news. Bicep tendons need to be fixed almost immediately...I am now beyond the window to repair it and must live with both a deformity and permanent weakness in my dominant arm.

The pain I experience may or may not go away, it really depends how / where the tendon heals itself.

What really sucks is this should have been an easy fix and if it was on my own insurance I'd have been at the surgeon right after my follow up. Workman's comp dragged the crap out. I was told by the surgeon that the primary care physicians at the Urgent Care facility should have pushed back against the Workman's comp people, but then they would lose their revenue.

I was finally getting back in shape again after a 2 year unrelated injury to my left shoulder (that insurance dragged out two years prior to approving an MRI that I ended up paying 100% out of pocket anyway)...

Feel free to post here. Morgan and Morgan keep coming up as recommended and they seem like a successful law firm but I mostly see 100% disability/spinal trauma cases they have taken which are much more lucrative for them in court...my injury is serious and just as permanent but not as life-altering as becoming a quadriplegic or vegetable . I have always been anti-lawyer figuring accidents happen. This was my first taste of total negligence at the hand of another even when I was practically telling them I needed urgent attention before it healed wrong.

Thanks

Deadlifting Out of the Hole (Literally)

Sat, 18 May 2013 00:11:00 GMT

I recently lost about 20lbs down to 205 and got interested in building my strength up again - setting my goal as a double-body weight deadlift with the idea of competing in a local power-lifting contest.

Progressive Movement Training: I'd always been interested in Paul Anderson/Bob People's Progressive Movement Training - digging a hole to stand in and do heavy partials and then gradually filling it in to set a new PR:

So I'm giving it a try!

5-17-2013
Deadlift (bar just below knees)
361x1
341x1x1

2busy's Training Log of Solitude

Thu, 16 May 2013 16:10:00 GMT

About me:

I am a 49 yo guy who has been through a bit in my life

When I was 15, I lost control of a motorcycle in a wet corner and struck a bridge pillar. I sustained major internal injuries (liver damaged, collapsed lung) broken arm, jaw, and ribs 6 weeks later, I was able to go back to school. Needless to say, no sports for my sophomore year it actually set the tone for no sports in high school.

I had another motorcycle wreck when I was 22 (you'd think I would learn...) where a car cut me off and I ended up landing on my helmet about 60 feet down the street. So now add a compressed vertebrae onto the list of injuries.

I started playing ice hockey for my mid-life crisis... It's a challenging sport involving strength and technical skill. And also can provide it's own dangers. Attached is the x-ray of my left leg after the doc's gave me a titanium upgrade in 2006. In case you were wondering, the boards on the rink do not give or flex at the ice level...

That was a defining moment for me. The doctors said I would have to use a cane for the rest of my life. Along with a vacation picture that made me realize I was not who I wanted to be.

I was able to jog through a 10K just over a year after the accident.

I started weight lifting when my oldest daughter entered a figure competition and I saw her compete in the Natural Nebraska 2007 event.

I was able to trim myself from 235 to 170, and I have put 20 lbs back on, but it's muscle instead of fat.

My main goals for lifting are to continue improving my strength, and to cut my body fat down to 10%.

Thanks for taking a look at what I'm doing!

Tom aka 2busy

My previous training log is here http://tnation.T-Nation.com/...yLogs/thread//0

Time to Man Up & Be Accountable

Thu, 16 May 2013 00:19:00 GMT

I am 35 yrs old, currently 293 lbs at 6'2" tall. I am married with a daughter who is 6 yrs old. I have lifted and been active in sports most of my life, but with no real goals. In Dec 2009 I weighed 417 with a pretty serious drinking problem and a marriage on the verge of failure. I have made major lifestyle changes since then including getting back in the gym and lifting as well as running. In the last year I have been battling Patellar Tendonitis and am starting to win the battle I think. I am trying to get more organized in my lifting program since it has kind of been all over the place and I have no record of what has helped or what hurt my progreess. My goal right now is to get down to 240lbs. What I have been doing as of late is:

Monday - Legs / Cardio (20 -30mins)
Tuesday - Chest / Shoulders / Cardio (20 -30mins)
Wednesday - Back / Cardio (20 -30mins)
Thursday - Cardio Only (60 mins)
Friday - Cleans / Cardio (20 -30mins)
Saturday - Cardio (20 -30mins)
Sunday Rest or mild Cardio

Leg Days
Single Leg Squats 5 x 5
Lunges 3 x 8
Single Leg Press 3 x 8
RDL's 4 x 8
Leg Curls 3 x 8

Chest Days
Incline Barbell Bench 3 x 8
DB Flat Bench 3 x 8
Decline Bench 3 x 8
Seated Shoulder Press 3 x 8
Rear Flys 3 x 12
Tricep Ext 3 x 8

Back Days
Assisted Chin Ups 5 x 5
Barbell Bent Rows 3 x 8
Lat Pull downs 3 x 8
DB Rows 3 x 8

Clean
Hang Cleans or Power Cleans 5 x 7

Cardio has primarily been walking will intervals on tread mill, run / walk intervals on tread mill and riding the stationary bike.

I have also started tracking my diet alot closer and have lost 10 lbs in the last 2 weeks. I am sure most of it was water weight but hey its progress. Any suggestions you guys might have would be greatly appreciated.

Former Marine Gets Back In the Saddle

Tue, 14 May 2013 21:33:00 GMT

I am a 47 year old former Marine who is now a teacher and an coach of three sports. I have been lifting off and on for 30 years. I have never been a huge lifter nor have I ever been considered a skinny guy. I was athletic all of my life but I have suffered a couple of setbacks recently and it has become more and more challenging to continue with my athletic lifestyle. I had knee reconstruction a couple years ago and I also have a herniated L5/S4 (probably from squatting too heavy). Having said that I have been really good about lifting when I am not in season. Winter, for me, is easy....fall (football) and spring (track) are the challenging times.

I struggle with eating clean....the Italian in me likes to eat! :-) So I am heading back to the gym after a 2 1/2 month period off. My goal is to get back to about 15% BF. (currently I am about 23%, I will post an exact measurement later). I will begin my workouts with a one day on/one day off, push pull routine. I will implement cardio(@ 30-45 min)5 times a week which because of my knee will mainly be on the elliptical.

Here is where I need the advice....eating! I work from 7:30 in the morning until 6-7 in the evening (in season). I have a hard time planning and preparing enough food to carry me through the day. I don't drink and I don't smoke....my only hang up is Diet Pepsi! LOL So any advice would be greatly appreciated. I am considering following the Paleo Diet do any of you have feedback on that? Thanks in advance.....I will post before pictures in the near future.

Semper Fi,

When Routine Bites Hard & Ambitions are Low

Mon, 13 May 2013 20:39:00 GMT

Heavy Thowers neck thread brought me back.

lets see for the new jacks

im 41 and still full of black tshirt wearing anger
former banged up super jock trying to keep it going.

what else Im 5.6 with big hair in squat shoes and just under 185 in track pants and same squat shoes

I have had an erractic schedule and am just trying to get in the gym with some frequency

super busy super stressed I will come up for air soon and socialize

12.3.12 training

1/2 hour of band and hip work at home felt awesome

some mobility and shit at gym

A squat 95x13,135x10,225x8,315x5,335x5 365x3 365x2 315 5x3
B1 deadlift 225x5,315 2x5,405 3x3
B2 bw dip 6x 12-15
C RDL 225 3x 12+
D HLR 4x10

notes-
Drank a lo carb monster - but tore up some sour patch kids.
there we go for peri workout nutrition faddists

band mobility/stretching for hips is the shit.
HOLY christmas YAY

squats felt good good speed cut it off after 365 started to lean too much
did some triples instead.
I have laid off the OH squats for a week or so- elbow feels better.
Pulls - felt heavy- used the straps again just to mess around

I guess they are ok.

40th B-day in Afghanistan FML

Mon, 13 May 2013 17:04:00 GMT

Hey everyone hope all is well.
Talking to a few people and they said I should check out this forum sayi g it was pretty awesome. About me, names Jason, just hit 40 the 28th of April, currently a contractor in Afghanistan. I'm 6' 180. Love the gym ;-). 3 months to go till I'm home whooot!! I need a beer and a steak!!! Gods grace to everyone here who's bettering themselves! . Ohh and I'm a big fan of learning (still) not only about the gym but general health.

Old New Lifter

Sun, 12 May 2013 13:13:00 GMT

I thought this might be a good place for me to post. I am 41 years old and started Starting Strength about 6 weeks. I have been very happy with my progress so far. My last work sets were Squat 305, Bench 230, Dead lift 355, Press 145 and Power clean 155 (my cleans suck). I started in late march using 225 for both squat and deads, 185 for bench, 95 for press. I had some shoulder issues that slowed my bench down for 2 weeks but everything seems to be on track again and I hope to enter my first power lifting meet in September.

I wanted to post videos of my last squat and dead lift for any advice on form. Today was my light squat day and I thought that would be good to film. My thinking was that any form problems now will me magnified under heavier weight.

I now realize that these are not the best videos. And I will try and get better angles later. But any help from veterans would be appreciated.

Muscle Memory and Starting From Square One

Sat, 11 May 2013 21:18:00 GMT

So having lost all gains through illness etc some time back I startedfrom square one. Now over 40 I was pleased to get back about 25-30 lb in the last 3 months, its muscle memory I guess and I notice fat remembers well too! Anyway, you ever had to start over after age 40ish? Interested in reading any experiences and thoughts on muscle memory

Fighting at Forty

Sat, 11 May 2013 20:26:00 GMT

This will be my first go at a log on here.

Last year I got a hair up my ass and after a break of six or seven years, decided that I'd like to take another mma fight before I turn forty. Well, I'm 38 now and have just under 2 years before the big 4-0.
Before I trained in any combat sports I lifted weights and this has always been a constant in my training. I'm going to use this log to record how I get myself in to some sort of shape to fight without being an embarrassment!

At present I'm training two sessions a week at Leicester MMA, splitting between MMA striking and submission grappling. I'm also doing two strength sessions a week and two to three conditioning sessions.

My strength training is based around 5/3/1. I say based as I substitute trapbar deads for squats and do all my pressing with a swissbar.

For conditioning I use sled dragging, fight specific circuits and bag work.

Last week's training consisted of:

5/3/1 '3' week:

Bench + Kroc rows & Dumbell bench + Ab wheel

Trapbar deads + Swissbar press + swissbar Yates row + hanging leg rasises.

Two bagwork sessions 10 x 2mins rounds muay thai.

2 mile hike with a 30kg loaded backpack.

Alongside this I trained two sessions at Leicester MMA - one focusing on clinch/knees the other on submission grappling, mainly around the 'Whizzer' position.

I'll try to keep this log updated as well as adding more detail and different thoughts to my blog.

http://fightingatforty.blogspo...